Truly Huge Fitness Tips
         Presented by TrulyHuge.com 
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Static Lifting
By Art Eberly

     What is static lifting? Instead of trying to take a muscle group
to failure through the use of repetitions, static training involves
simply holding the maximum poundage you can handle, in our strongest
range of motion for a particular movement, and not to per any
repetitions. For example, if you normally bench press 150 lbs, you
might actually workout with as much as 300 lbs., but instead of
attempting to per repetitions, you would simply hold the bar at the
strongest point in the range of motion for the bench press, which
would be approximately two to 3 in. before you are able to lock your
elbows.
 
     This type of training has had a resurgence lately. Some recommend
just static lifts with maximum poundages.  Others have recommended
a more conventional approach after a regular set. Personally I
like the latter; less stress on the joints using a poundage closer
to "working set".
 
On bench I've been avoiding plateaus by doing the following :
 
Assume 8-10 rep range 225 lbs working set
 
165  10 warm-up        
180   6 warm-up      
195   3 inclination               
210   1 inclination                
225   9 working set  
240   2-3  ( I do one set at  beyond working set to get used to that
heavier poundage; obviously this would be higher reps if I didn't
just max on my previous set).

Plus 1 static rep at the end of the set and, one final static rep
to exhaustion.
 
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Stress and Cortisol
By Zach Bashore

     We all get stressed from time to time and knowing how to deal with
it is a lesson that everyone needs to learn. So what causes stress
and why is it so bad for me? There are many reasons to avoid being
stressed, but there is one substantial element that can cause your
body to become a fat gaining machine. That element is called
cortisol.

     Cortisol is produced in the body when it's faced with stressful
conditions. Kids, family, work, school can all become stressful if
preventative measures are not taken. When there is simply too much
work to be done in a days time than what seems that can be done,
you're likely to become stressed. Stress is not the only cause of
cortisol: over training, lack of sleep, and under eating can also
make your body produce this harmful chemical. When your body is
in a catabolic state, which simply means that your body doesn't
have enough nutrients to repair broken muscle fibers, cortisol
will enter your body and try impairing you.

     Fat gain and muscle loss will be the main problems your body has.
You should also expect to suffer other side effects such as your
body not getting the adequate nutrients it needs to function.
Stress will not only have a negative impact on your fitness,
but will have an impact on your everyday life. According to the
Medical Encyclopedia, stress is often accompanied by physical
symptoms, including: twitching or trembling, muscle tension,
headaches, sweating, dry mouth, difficulty swallowing, abdominal
pain (may be the only symptom of stress, especially in a child.)
Sometimes other symptoms accompany anxiety: dizziness, rapid or
irregular heart rate, rapid breathing, diarrhea or frequent need
to urinate, fatigue, irritability, including loss of your temper.

     Controlling cortisol is easier once you plan to stop it. The
most important thing you can do is try keeping stress to a
minimum. * Sure, this is easier said than done but finding ways
to eliminate stress is a step toward keeping cortisol to a
minimum. In the gym, make sure you don't over train. Your body
easily becomes stressed by doing this. Finally, you should be
eating enough protein in your diet to repair damaged muscle
fiber that are broken down from the result of your training.

     There are many products available that keep cortisol levels
at bay, but following these techniques can save you in
the long run. The more time you spend educating yourself on
proper ways of doing things, the better your body will be.

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Mixing Bodybuilding With Power lifting

I believe in three core exercises that will help you excel
in bodybuilding. But let's face it, some exercises are hard
and that is why most people skip over them. They will add a
whole new spectrum to your body size and strength. Squats,
which most true bodybuilders perform. Dead lifts, which are
done by those who are gluttons for punishment. Cleans,
which aren't usually thought of, but can give you an awesome
workout.

Below, I am going to go through each of the three exercises.
I will discuss the form of performing the exercise for a
bodybuilder's needs. Then we will look at how that differs
from a power lifter's techniques. The main theme is that
bodybuilders do these exercises to gain muscle mass and
strength. Power lifters are doing these exercises primarily
for strength.

Squats

When I say squats, I am talking about squats using nothing
except a power rack and barbell. No Smith machines or benches
to stop you at the bottom of the motion. Plain and simple, a
heavy barbell on your back with which you want to squat down and
stand back up. Pretty simple, right? This leg exercise,
primarily for the quadriceps, will enhance the entire body.

Bodybuilders will want to do squats with a poundage that will allow
you to get 12-15 reps. The last rep should be all you can do. If
you have a good spotter, the last rep should require a little help.
By the way, spotters should stand behind the lifter squatting with
each rep. There are two different ways to spot someone doing squats.
First, you can place one hand on the lower back with the other hand
wrapped around the body, supporting the squatter's chest. This will
allow you to help the squatter stay vertical. The second way is to
just use your arm as hooks under each armpit. This simply allows
you to help the squatter up.

Deadlifts

Deadlifts are best used in a back workout. Beginners often view
deadlifts as a leg workout. However, the back is more involved.

Powerlifters will usually do only 1, 2 or 3 reps for deadlifts. As
a bodybuilder, I like to shoot for 4-6 reps. This lets me work on
core strength while getting enough reps to help stimulate growth.
Another difference is that powerlifters use many different stances
with their feet. You can and should play around with this yourself
and find the most comfortable position. I have found that the
traditional shoulder width stance is best for me. After I started
doing deadlifts a few years ago, my back became thicker. It also
gives one more confidence having a strong back.

Cleans

A very different exercise. I believe cleans will help you more
with just core strength, balance and stability. This will, in turn,
help you with all other exercises. When you gain more control over
your body, you can do better at all other exercises. I prefer to do
cleans during my shoulder workout. I will compliment my shoulders
by doing a clean and press. Doing military presses while standing
will really take it out of you. This exercise is hard to explain
with words. If you aren't already familiar with the clean,
research it and find pictures showing the correct technique.

You must be careful doing cleans. It requires a great amount of
control. Start out light and get used to the movement. Move up in
poundage slowly. Be sure you have strong abdominal muscles to
control and hold your upper torso. Do this exercise clear of all
equipment, people and ceiling fans (trust me on this one).
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Understanding Your Heart Rate
By Zach Bashore

     A person's heart rate in an exact measurement can and will determine one's fat loss progress. With physical activity, the heart rate increases to supply the muscles with more oxygen so that the body produces more energy. The heart can beat up to two-hundred times per minute and the brain controls this rate by sending nerve signals to the heart. The rate in which a person's heart beats depends on intensity of exercise, activity levels, and genetics. There is no "one size fits all" average for heart rate, it will vary on the individual.

A person's resting heart rate is simply the number of times that your heart beats while resting. The average resting heart rate is anywhere from fifty-five to eighty-five beats per minute. Your resting heart rate gets higher as you get older and is lower with physically fit people. Athletes sometimes measure their resting heart rate as one way of finding out if they have over trained. Measuring your resting heart rate is also used to determine a person's target
heart rate.

Athletes use a heart rate monitor as a training aid in identifying their maximum heart rate (MHR) to determine their needed training zones. The easiest method of calculating your maximum hear rate is to subtract your age from 220. Studies have show that one's MHR on a treadmill is five to six beats higher than on an exercise bike, and two to four beats higher than on a rowing machine. It was also found that physically fit people over the age of fifty are likely to have a higher maximum heart rate that the average person of their age group.

This article was intended to provide you with the basic information of calculating your heart rate and information that will become useful when deciding to start your own cardiovascular workout. You also need to take into consideration that you don't have to burn yourself out by calculating every single step you take to measure your heart rate. Believe it or not, some people actually do this and are looked at strangely by others as well. If you want to burn more calories, simply eat less or become more active, you don't
have to get scientific until you are advanced enough to know what you're doing. Until next time, later!

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Golds's Gym at 59!
By Patrick L. Deu Pree
Lifetime Bodybuilder

     I had a good birthday workout at Gold's. I had a power bar before leaving, I could feel it at 4:15 am. I was on the road by 4:35. Stopped at Big Jim's Donuts here in Glendale for a cup of pre-workout coffee. Hit the gym and had a second power bar and could feel the blast furnace heating up inside. Put on my workout sweat suit, belted on my workout belt and hit the main floor. Gold's Gym, Venice is something else at five in the morning. There were quite a few people there already.

First thing, I hit the Nautilus Ab crunch machine, two sets of twenty with increasing resistance. Then the Nautilus low back machine for two or three sets to warm up the lower back. I was ready.

Bench press time. I sat on the bench at did twenty five reps with the empty bar to warm up the chest and shoulders. I put some plates on the bar and did five reps. Added more plates and did five more, keeping the reps low for a power movement. I added more plates and went to three reps, getting a good pump.

I wanted a picture taken of me so I pulled out my camera and convinced one of the guys working out on a bench nearby to take a picture of me sitting on the bench with a good view of the workout room behind me along with the Gold's Gym sign. He snapped off the shot and I did two more sets.

It was time for dumbbell inclines to pump the upper chest. I made my way over to one of the dumbbells racks along the wall. Found an adjustable bench, set it at the proper incline and picked a good pair of dumbbells. I don't mention poundage, it isn't important  and besides, I can't do nearly what I did when I was younger, I hit my last real good strength peak when I was 45. I go for the pump, to maintain muscle mass, to fight the demon of age, It works.

I a ten rep set and felt the pump real good in the upper pecs, a second set yielded only five reps, I had really tired out the chest. I was done.

It was time for what bodybuilding great Zabo Kozewskie used to call "boiling oils"...Squats!

To many, the most hated exercise of all, the most feared exercise in the world, there are so may misconception about this, the greatest muscle building exercise in existence, Squats are the king! And it was time to worship at the almighty squat rack.

I made my way across the main workout floor, more people had  filtered in and were hitting it hard on the various machines and pumping the dumbbells over by the far wall...

There it was, standing there, an imposing sight, challenging me! The squat rack...I approached and did a twenty rep warmup with the empty bar. I wanted to do some low rep work today and have my picture taken in the low squat position so I added plates and began the progression of five rep sets. I added plates each time, after four sets I worked my way down to three reps sets...I was ready. I wanted another picture taken.

A guy on a machine nearby was obliging, he knew his stuff, so I cradled the bar across the back of my shoulders and stepped out from the rack, he was positioned so he could get a good sideways shot with the main Gold's Gym sign in the background. I told him beforehand, "I will hit the deep position and pause, that's when you take the shot."  He knew exactly what to do. It came off perfectly. Good shot!

I finished off with one set of twelve reps of stiff legged dead lifts. I lowered the bar, riding it along my thighs and stopping at mid shin, didn't need to go any lower at my age. At the top point I shrugged, feeling the traps take the burden. Great, dead lifts done I headed across the room to the dumbbell rack and did one set of twenty reps of dumbbell shrugs, lowering the dumbbells slowly each time to really feel the deep burn in the traps...nice!

Time for lats!

     I headed into the center training room filled with various machines from wall to wall and stashed under a staircase as well. I went directly to the Nautilus pullover machine. My first experience with the Nautilus machines was back in 1971 at the original Gold's on Pacific Speedway in Venice. The machines were plate loading and belonged to Franco Columbu. I had read the year before, 1970, in IronMan magazine then published by Peary Rader, about the Arthur Jones creation and about his work with Casey Viator. One workout
on the Nautilus bicep and tricep machine had yielded a half inch gain on my arms in one workout! So these machines, when I can find them, are favorites of mine.

I placed myself in the seat, fastened the seatbelt to hold me down and hit a warmup..then three successive sets of 15 reps down to 10 for a great lat pump. I left the machine with that nice, full feeling under my arms, my upper body was expanding...

Seated Nautilus military presses next for three successively heavier sets from 15 down to 8 reps, my delts were really burning!

Time for biceps. I headed over to the Nautilus bicep machine and  hit three sets for a great pump then moved to the triceps machine for more of the same, my arms felt really pumped.

Next came the for way neck workout on the Hammer Strength plate loading four way neck machine. I hit all for sides and then did some forearms curls, both ways, overhand and underhand grips for two sets each of 25 to 30 reps.

I was done, another whole body workout done, it took about an hour and 15 minutes.

I headed out the door and hit Norm's Restaurant in Santa Monica for a great breakfast of steak and eggs!!!!

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Science-Based Nutrition For Good Health & Well-Being

Help Prevent Disease & Slow the Aging Process With These Superfoods!
By Vitamin Power

These five vegetable and fruit superfoods can slow the aging process
and help prevent the three biggest killers. Add these delicious
healthy superfoods to your family's meals as often as possible.

Tomatoes - Decrease Cancer Risk With Tomatoes. The powerful
antioxidant Lycopene, found in mainly in tomatoes, helps protect
against heart disease, stroke, high cholesterol, osteoporosis and
cancer. Cooked tomatoes are better because heat causes more Lycopene
to be released. Buy the best: Choose dark red tomatoes and store
fresh tomatoes at room temperature.

Blueberries - Help Prevent Heart Disease With Blueberries, bountiful
with vitamin C, fiber and potassium. Preliminary evidence suggests
that a component in blueberries might enable cells to break down fat
and cholesterol, which helps keep arteries clear. Buy the best:
Year-round, buy frozen berries labeled "unsweetened"" or whenever
available fresh in season at your grocery's produce department.

Broccoli - Help Beat Cancer. A National Cancer Institute study found
that people who ate three servings of vegetables a day (especially
those who included a half serving of broccoli or cabbage) were 40
percent less likely to get a cancer called non-Hodgkin's lymphoma.
Cruciferous vegetables, such as broccoli, have also been shown to
lower the risk of ovarian cancer. Buy the best: Choose broccoli
with florets or bud clusters that are dark green with some purple
tinge.

Kale - Help Protect Your Eyes By Eating More Kale and other dark
green leafy vegetables. They can significantly reduce the risk of
heart disease and stroke. Kale is also high in the Antioxidants
Lutein and Zeaxanthin, which protect the eyes and can reduce the
risk of cataracts. Buy the best: Look for crisp, fresh, dark-green
leaves, or buy frozen, chopped kale.

Sweet Potatoes - Help Lower Your Risk of Stroke. These flavorful
dark-orange "spuds" are one of the highest sources of Antioxidants
(such as Beta Carotene), which may help prevent heart disease,
strokes and certain cancers. Sweet potatoes are also high in fiber
and immune-boosting vitamin C. Buy the best: Choose sweet potatoes
that are firm and have clean, smooth skins. Don't confuse this
vitamin-filled veggie for "less nutritious' Yams.

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Drop Sets For Big Gains
By Dave Kergaard

One of the most important aspects of successful training is knowing
how and when to change your training routines.  While I am in the
gym on a daily basis I cannot help but notice some of the same
people continuing to do some of the same routines for month after
month, even year after year. The body adapts very quickly to
adversity, so in order to make gains a person working out has to
continually make changes in their exercise regiment.  You have to
do this both in your cardio workout as well as your workout. The
important message is that you have to keep your body guessing.

I personally try to change my routine every four to six weeks.
Sometimes that change can be a dramatic change or something as
subtle as doing the same exercises but changing the rep scheme from
10 to 12 to 15 reps. Currently, I have been training some of my
clients and also myself doing what most people would call drop
sets.  Of all the routines that I have attempted, drop sets seems
to be one of the hardest of the exercise programs.  The drop sets,
when done correctly can actually challenge your body more than most
workouts.

To give you an example, I will try to explain what I am currently
doing in the gym and how I have been incorporating the drop sets
into my program. On Tuesday I train chest and biceps. I begin the
chest workout with the Cybex incline machine and load the machine
to what I could normally do three sets of ten repetitions. The key to
loading any exercise piece of equipment is to put plates on the machine
or bar so you can drop plates off quickly.  For example, if I normally
use two 45's on each side of the Cybex incline machine I would instead
put one 45, one 25, and two 10's on each side.

After completing ten reps my work out partner will quickly strip a ten
off each side enabling me to do another set of ten. Then after that set
my work out partner strips another ten off and I quickly do another set
of ten.  In other words the set actually becomes three sets.

My work out partner and I move to cable flyes for the chest.  We
usually do three sets of ten, we drop the pin on each stack 10 pounds
for the drop set. After the cable flyes we move to the Cybex chest
machine and do the very same thing.

After chest, we move to biceps because our triceps have already
received a strenuous workout assisting the chest and shoulder muscles. 
The biceps are fresh so its time to hit them. We usually start on
the Cybex curling machine, which is a pin loaded machine. I normally
put 110 pounds on the Cybex machine. During the second and third set
of the drop sets my partner will lower the pin as I continue to do
10 reps for each of those sets.  We will then move to barbell curls
and follow the same sequence.  Usually we try to finish the biceps
by running down the rack with hammer curls using the dumbbells.

You can follow the same type of program for all body parts not only
chest and biceps, but also back, triceps, shoulders, and legs. The
key to success in doing drop sets is having either a workout partner
or trainer that can quickly remove the plates from the machine or
bar keeping the time between sets as short as possible. You can do
this yourself, but it is not as effective as having someone work
with you. The machines that contain stacks can be changed by just
pulling and replacing the pin. Changing the pin may easily be
done by one individual.

As you look at your current training routine, I would strongly
suggest giving drop sets a try. There has been a lot of recent
research showing that drop sets can increase an individual's
production of growth hormone during the workout. Done properly
the drop set routine can be challenging both anaerobically and
aerobically. In other words, not only will your muscles be pumped
to their max, but also your lungs will be gasping for air.

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Don't Skip Breakfast

The results of a recently completed study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for fat gain. The risk of onset of type 2 diabetes is also raised.

Skipping breakfast may put you on the fast track to bodyweight gain and heart disease, according to a new study. Researchers found that healthy people who skipped breakfast for two weeks ate more during the rest of the day, developed higher "bad" LDL cholesterol levels, and were less sensitive to insulin than those who ate breakfast every day.  High LDL cholesterol levels and impaired insulin sensitivity are both major risk factors for heart disease.

Researchers say skipping breakfast has become more common in recent  years, perhaps due to efforts to drop fat or time pressures in the morning. But at the same time, the prevalence of obesity and overweight has also dramatically increased.

Eat Breakfast, Eat Less Later

In the study, which appears in a recent issue of the American Journal of Clinical Nutrition, researchers examined the effects of eating or skipping breakfast on calories eaten and burned throughout the day as well as circulating insulin, glucose, and cholesterol levels in 10 healthy women of normal bodyweight.

For two weeks, the subjects ate a breakfast consisting of a bowl of whole-grain cereal with 2% milk between 7:00 a.m. and 8:00 a.m. and then had a midmorning snack of a protein bar between 10:30 a.m. and 11:00 a.m.

The subjects then ate two additional meals and snacks at predetermined times every day and kept records of what they ate. After a two-week break, the same subjects then followed the same protocol but skipped the early morning meal and had the cereal at lunch time (between noon and 12:30 p.m.). They then ate the other two meals and snacks at the predetermined times for another two weeks.

The results showed that when they ate breakfast, they ate about 100 fewer calories a day (an average of 1,665 calories a day vs. 1,756 calories a day over a three-day measurement period). Over a one year period this is equivalent to preventing a 10 pound gain.

In addition, the results show that the negative effects of skipping breakfast on cholesterol and insulin levels may also increase the risk of heart disease and diabetes over time.
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Periodization & Frequency

One of the concepts of the effective training theory is with increased size and strength gained in resistance training ever larger stresses are applied during that training without much commensurate increase in recovery capacity. You can develop muscular strength and generate higher levels of intensity at a much higher rate than you can increase your ability to tolerate it. In other words, if you consistently follow one fixed training routine and grow stronger over time, chances are that you will eventually burnout and overtrain.

So, the first rule to follow is to periodize or cycle your training to allow your overall system a chance to recover and compensate. During low intensity cycles, your recovery abilities can be fortified including your immune system. During high intensity cycles, you stress your recovery abilities to the limit, "pushing the envelope" so to speak, and stimulating new muscle growth. You need cycles of both to progress consistently. When you periodize your training efforts, it gives your body a chance to recover appropriately between intense
efforts. If you don't plan low intensity cycles in your workouts, your body will do it for you by catching that unsuspecting cold, pulling a muscle or straining a joint.

Another main issue is muscle training frequency. Routines should be designed to stimulate specific body parts individually and together. Effort should also be made to avoid exercises, which overlap or indirectly stimulate the same muscle groups over and over again. Overlapping movements will tend to stress the same muscles too extensively and possibly too often leading to training plateaus and over training.

An example would be to aggressively train the chest on Monday, the shoulders on Wednesday and the triceps on Friday. There are too many overlapping muscle groups involved in all three workouts to make any significant progress. In many cases we see most of the overlap between upper body movements. Which means the upper-body is generally trained twice as frequently as the lower body. Thus, lower body training may often be low frequency and low volume while upper body training is high frequency and high volume. Its interesting to note that most of the trainees we consult initially report faster gains in their legs compared to their upper bodies.

By far, the upper body parts most subject to over-training through such double dosing are the shoulders and arms. It is simply impossible to do any upper body movement without involving these two body parts. Moreover, its obvious that some of the best movements presumably for one body part are excellent movements for other body parts as well. Thus, dips "performed for triceps" are excellent for chest and shoulder development and pull-downs performed for upper back are excellent for biceps and forearms. Its easy to see that using less upper body exercises and focusing on compound movements can be a beneficial strategy for anyone.

Take a look at your program and try to identify where the over lapping movements occur and decrease their frequency or eliminate them altogether. Train both the deltoids and arms at a lower volume than the rest of your torso since you know they're involved in all your other upper body movements. You'll have to take a step back in your thinking in order to take two steps forward in your physical development.
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Ecdysterone "Ecdy-Bolin" Goes Head-to-Head with Dianabol and Wins!

     What an compound! Not only does ecdysterone facilitate a tremendous amount of positive effects in the body, but it elicits zero negatives! Think about it. This is a compound that has gone head-to-head with steroids in studies and won anabolicly with none of the associated side effects of steroids! One study conducted by top Russian researchers paired ecdysterone directly against Dianabol, one of the most powerful anabolic steroids developed. The study showed equivalent anabolic activity with one exception: ecdysterone stimulated both slow and the all-important fast twitch muscle fibers, while Dianabol only stimulated the slow fibers! I think it's safe to say that yes, there are anabolic steroids and growth hormones in existence that are more powerful than ecdysterone. That's to be expected. But what if you could have a compound similar to that in power, but with no side effects? It goes without saying that if this is indeed true, ecdysterone merits a closer look.

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Motivation
By Zach Bashore

     Being motivated is very important in fitness, only the truly motivated will reach their goals. How do you keep from eating junk food? How do you keep training day after day while only seeing little to no improvement with your body? If you are serious about achieving your fitness goals, being motivated
is the only way of obtaining them.

     You`ve all heard the story about the mom lifting up a car to rescue her baby as it is trapped underneath. Why do you think she was able to lift up the car when on a normal day she wouldn`t have been able to lift up a tire? It is the same way when you are at a job or getting ready for a big test at school. You have a motive of doing something and will achieve what you want at all cost.

     So how do you improve your motivation? Well first, set a goal. This will give you an outside source to look at and as you review it everyday, you will become more and more motivated as you come closer to achieving it. Having to look in the mirror everyday is enough motivation for me and seeing a big
fat roll hanging out of my shirt would make me feel ashamed. You also need to give yourself treats like buying a new supplement or having a small cheat meal when the weekend comes around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to finish the workout.

     You have to love the feeling when people compliment your body. It is a feeling of satisfaction and makes you want to keep going. On the flip side, you also hear the complainers and people with sorry excuses to why they are fat and out of shape. These people put everyone else down because of their jealousy. So you must decide, which one of these people do you want to be. The one receiving the compliments or the ones doing the complaining. It's
your choice.

     Editors note: If you've ever felt there was something holding you back in life, ruining your plans and stopping you from being who you want to be, you were right.

     The fact is, there is a single source of all your problems, stress, unhappiness and self-doubt. It's called the reactive mind - the hidden part of your mind that stores all painful experiences and then uses them against you.

     Dianetics gets rid of the reactive mind. It's the only thing that does. Get and Read Dianetics by L. Ron Hubbard.

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What is Chitosan?

     Chitosan is derived from chitin, found in the exo-skeleton of shellfish like shrimp or crabs. Chitosan is also a naturally occurring substance that is chemically similar to the plant fiber called cellulose. Unlike plant fiber, chitosan is" magnetically" attracted to lipids (fat) and has the ability, acting like a "sponge", to significantly prevent fat in the digestive tract from being absorbed.

     Chitosan  affects fat in the stomach before it has a chance to become metabolized. It dissolves in the stomach and converts to a gel which "traps" fat, thereby preventing its absorption and subsequent storage. Chitosan renders the fat useless to the body, both the chitosan and the fat are excreted.

     A report in the ARS Medicina (Helsinki, Aug-Oct. 1994) stated that individuals taking this substance lost an average of 8%body weight in 4 weeks. For a 200 pound person, this indicates a 16 pound weight loss, or 4 pounds a week. Ideally, if you neutralize fat after it enters your stomach, you spare your body from having to deal with that fat, and your body is better
able to deal with stored fat.

    Is chitosan safe for human consumption? The answer is that chitosan has been safely used for more than two decades. Chitosan is a safe ingredient that is biodegradable and environmentally biocompatible.

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Tips From Subscribers

21's
By Arj, Crawley, Sussex (UK)

     This exercise really works the biceps and you'll seriously feel the burn!  It is especially good for muscular endurance. Stack a barbell up with light weights.  You will lift the bar 21 times  in total but with three different techniques, one after the other.

     Firstly, keeping the elbows locked in as with normal curls, curl the bar up half way so that your arms are at 90 degrees.  Perform 7 repetitions like this. Then, on the seventh, without resting, from the 90 degree position curl the bar up to the top and back down to 90 degrees.  Perform 7 repetitions. Then perform 7 full curls (again, without stopping to rest).
    
     To really feel a good burn, on the 7th rep of the full curls (the 21st rep in total), Hold the bar there and begin lowering it as slowly as possible until at the 90 degree position.  Hold it there for 10 seconds, before lowering it right down (again, slowly as possible).

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The Hand Grip Tip
By Julian Palacio

     If you spend a lot of time in your office or driving in a bumper to bumper, get a pair of strong hand grips; those with the spring in the middle that you squeeze in your hand and use them in those moments when you cannot do anything like when you are reading an email or waiting for the cars to move; you can squeeze it with your hands or you can squeeze it with your two hands in front your chest for a chest pump or also you can doit with your arms straight  in front of you and also you can squeeze it overhead for traps
and shoulders or behind you with your two hands for triceps and back.  You will feel and be pumped during the whole day.

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11 Sets of 1 Rep.
By Rick Weddle

     The first five sets are warm-ups.  Use percentages of your best lift - your 1 rep max.  The five warm-up sets are 52%x1, 60%x1, 68%x1, 76%x1, and 80%x1.  Then you go to 84% for 6 sets of 1 rep - those are the work sets.  If you complete all 6 sets of 1 rep at 84%, then for the next workout go for 6 sets of 2 reps. After a few workouts, when you can get the 6 sets of 2 reps, on the following workout add 5 or 10 pounds to the bar and go back to 6 sets of 1 rep on the work sets.  About every 8 weeks, test your max and reset
your percentages. 

     With this routine you can recover.  It allows you to go pretty heavy.  It is easy to remember.  And it lets you make progress.  Most important, it is very
different from the routines in the magazines.  If you've had trouble making progress, consider this for Bench on Monday, Squat on Wednesday, Dead lift or Bent Row  on Friday, then rest Tuesday, Thursday and the weekend.  You will make progress. 

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